Apr 1, 2025
Boost Your Health with Brisk Walking: Tips to Increase Your Pace
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Did you know that brisk walking can improve heart health, strengthen muscles, and even boost your mood? Unlike a leisurely stroll, brisk walking means moving at a pace that gets your heart rate up while still allowing you to hold a conversation. Read on to learn more!
What is Brisk Walking?
Experts suggest aiming for a pace of 3 to 4.5 mph or walking fast enough to reach 50-70% of your maximum heart rate.
Maximum Heart Rate in beats per minute (bpm)= 220-(YOUR AGE)
EXAMPLE
You are 50 years old
Maximum Heart Rate is 220-50= 170 bpm
Then calculate 50-70% of 170 bpm= 85-119 bpm
What Are the Benefits to Brisk Walking?
Enhances cardiovascular fitness
Strengthens the heart and improves circulation, reducing the risk of heart disease and stroke
Lowers blood pressure and cholesterol
Regular brisk walking can help regulate blood pressure and improve cholesterol levels
Strengthens bones and muscles
Reduces the risk of osteoporosis and helps build endurance and muscle strength
Improves balance and coordination
Reduces fall risk and enhances mobility, especially in older adults
Supports weight management
Burns calories efficiently, aiding in weight loss and maintenance
Boosts mental health
Helps reduce stress, anxiety, and depression by releasing endorphins and improving brain function
How to Increase Your Walking Pace
Focus on Posture
Stand tall with shoulders relaxed and arms swinging naturally, keeping head up and look forward
Take Shorter, Quicker Steps
Focus on increasing step frequency, aiming for a cadence of 100-120 steps per minute
Engage Your Core
Tighten abdominal muscles to improve posture and stability
Use Proper Footwear
Lightweight, supportive shoes with good arch support to reduce impact and prevent injuries
Pump Your Arms
Bend elbows to 90 degrees and swing arms to help propel forward and increase speed
Practice Interval Training
Alternate between 30-60 seconds of brisk walking and normal pace to gradually build endurance and speed
Incorporate a Slight Forward Lean
Lean slightly forward from the ankles (not the waist) to use gravity to maintain momentum
Use a Pedometer or App
Track steps, pace, and progress to stay motivated and set realistic goals
Seeking Professional Support
Start with small changes, and soon you’ll feel stronger, more energized, and confident in your stride. Walking is one of the easiest ways to improve your health—whether you’re recovering from an injury or simply looking to stay active. Need guidance on incorporating walking into your rehab plan? We’re here to help!